Feb 10th, 2020

10
Feb

Feb 10th, 2020

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (3-3-3-3-3 (First set @83%))

Max Effort strict pull-ups (standard grip)

Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

15 Power Snatches, 95/65

10 T2B

15 Thrusters, 95/65

10 Pull-ups

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

15 KBS, 53/35

10 T2B

15 Goblet Squats, 53/35

10 Pull-ups

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 rounds NFT:

15/10 Standing AB Calories

10 Kip Swings on High Rings

5x Kick up to Handstand Hold (free standing, w/spotter, or on wall)

10 Low Ring MU Transitions
*Do before class or workout for the day when possible. Otherwise use as a finisher.

Snatch (2-2-2-1-1 (83%-85-88-90-90))

*Superset w/3 High Box Jumps